Cognitive Enhancement Without Drugs

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⏰ IN A RUSH?

Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• Our brain is a powerful and important organ, and/but society expects us to lose our cognitive faculties as we age.

  • Statistically, this is a reasonable expectation.

  • However, if we do the right things, we can not only maintain our cognitive function as we age, but actually expand and grow it, too.

• Our brain, this powerful and important organ, has neuroplasticity as a key feature—it is malleable, and we can shape it the way we want/need, if we go about it in the right way.

• There are several ways cognitive enhancement can be measured, including:

  • Learning and memory

  • Executive function

  • Emotional regulation

  • Creative intelligence

• Today’s main feature contains ways to boost each of these!

• Handwash-only drinkware (especially flasks/bottles and the like that can’t be dried by hand) tend to come with an extra problem: drying it without it taking forever and being a home for new and more interesting germs along the way.

  • Today’s sponsor, Kuppy, have a novel solution that takes a fraction of the time and is much more hygienic.

Read on to learn about these things and more…

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• 5:42 | Exercise 1

• 6:05 | Exercise 2

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🧠 MAIN FEATURE

Cognitive Enhancement Without Drugs

This is Dr. Elizabeth Ricker. She’s a Harvard-and-MIT-trained neuroscientist and researcher, who now runs the “Citizen Science” DIY-neurohacking organization, NeuroEducate.

Sounds fun! What’s it about?

The philosophy that spurs on her research and practice can be summed up as follows:

Her goal is not just to optimize her own brain though; she wants to make the science accessible to everyone.

What’s this about Citizen Science?

“Citizen Science” is the idea that while there’s definitely an important role in society for career academics, science itself should be accessible to all. And, not just the conclusions, but the process too.

This can take the form of huge experiments, often facilitated these days by apps where we opt-in to allow our health metrics (for example) to be collated with many thousands of others, for science. It can also involve such things as we talked about recently, getting our own raw genetic data and “running the numbers” at home to get far more comprehensive and direct information than the genetic testing company would ever provide us.

For Dr. Ricker, her focus is on the neuroscience side of biohacking, thus, neurohacking.

I’m ready to hack my brain! Do I need a drill?

Happily not! Although… Bone drills for the skull are very convenient instruments that make it quite hard to go wrong even with minimal training. The drill bit has a little step/ledge partway down, which means you can only drill through the thickness of the skull itself, before the bone meeting the wider part of the bit stops you from accidentally drilling into the brain. Still, please don’t do this at home.

What you can do at home is a different kind of self-experimentation…

If you want to consider which things are genuinely resulting in cognitive enhancement and which things are not, you need to approach the matter like a scientist. That means going about it in an organized fashion, and recording results.

There are several ways cognitive enhancement can be measured, including:

• Learning and memory

• Executive function

• Emotional regulation

• Creative intelligence

Let’s look at each of them, and what can be done. We don’t have a lot of room here; we’re a newsletter not a book, but we’ll cover one of Dr. Ricker’s approaches for each:

Learning and memory

This one’s easy. We’re going to leverage neuroplasticity (neurons that fire together, wire together!) by simple practice, and introduce an extra element to go alongside your recall. Perhaps a scent, or a certain item of clothing. Tell yourself that clinical studies have shown that this will boost your recall. It’s true, but that’s not what’s important; what’s important is that you believe it, and bring the placebo effect to bear on your endeavors.

You can test your memory with word lists, generated randomly by AI, such as this one:

Random Word List Generator

You’ll soon find your memory improving—but don’t take our word for it!

Executive function

Executive function is the aspect of your brain that tells the other parts how to work, when to work, and when to stop working. If you’ve ever spent 30 minutes thinking “I need to get up” but you were stuck in scrolling social media, that was executive dysfunction.

This can be trained using the Stroop Color and Word Test, which shows you words, specifically the names of colors, which will themselves be colored, but not necessarily in the color the word pertains to. So for example, you might be shown the word “red”, colored green. Your task is to declare either the color of the word only, ignoring the word itself, or the meaning of the word only, ignoring its appearance. It can be quite challenging, but you’ll get better quite quickly:

The Stroop Test: Online Version

Emotional Regulation

This is the ability to not blow up angrily at the person with whom you need to be diplomatic, or to refrain from laughing when you thought of something funny in a sombre situation.

It’s an important part of cognitive function, and success or failure can have quite far-reaching consequences in life. And, it can be trained too.

There’s no online widget for this one, but: when and if you’re in a position to safely* do so, think about something that normally triggers a strong unwanted emotional reaction. It doesn’t have to be something life-shattering, but just something that you feel in some way bad about. Hold this in your mind, sit with it, and practice mindfulness. The idea is to be able to hold the unpleasant idea in your mind, without becoming reactive to it, or escaping to more pleasant distractions. Build this up.

*if you perchance have PTSD, C-PTSD, or an emotional regulation disorder, you might want to talk this one through with a qualified professional first.

Creative Intelligence

Another important cognitive skill, and again, one that can be cultivated and grown.

The trick here is volume. A good, repeatable test is to think of a common object (e.g. a rock, a towel, a banana) and, within a time constraint (such as 15 minutes) list how many uses you can think of for that item.

What’s the hack to improve this one? Just more volume. Creativity, as it turns out, isn’t something we can expend—like a muscle, it grows the more we use it. And because the above test is repeatable (with different objects), you can track your progress.

And if you feel like using your grown creative muscle to write/paint/compose/etc your magnum opus, great! Or if you just want to apply it to the problem-solving of everyday life, also great!

In summary…

Our brain is a wonderful organ with many functions. Society expects us to lose these as we get older, but the simple, scientific truth is that we can not only maintain our cognitive function, but also enhance and grow it as we go.

Want to know more from today’s featured expert?

You might enjoy her book, “Smarter Tomorrow”, which we reviewed back in March 🙂

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🌎 AROUND THE WEB

What’s happening in the health world…

• Individual temperament underlies differences in physical activity, study finds

• US resumes free COVID test program

• Alternative pain control circuits in the brain produce relief similar to opioids without the downsides

• Obesity is a dangerous disease that shares key features with cancer, researchers say

• These goggles scan your brain to detect neurological and vision function loss

• Rehabilitation interventions aid post-COVID-19 condition, study finds

• Aging patients receiving high-quality primary care more likely to receive doctor-recommended shingles vaccination

More to come tomorrow!

📖 ONE-MINUTE BOOK REVIEW

The Vitamin Solution: Two Doctors Clear the Confusion about Vitamins and Your Health – by Dr. Romy Block & Dr. Arielle Levitan

We talk a lot about supplements here at 10almonds, especially in our Monday Research Review editions. And yesterday, we featured a book by a doctor who hates supplements. Today, we feature a book by two doctors who have made them their business.

The authors cover all the most common vitamins and minerals popularly enjoyed as supplements, and examine:

• why people take them

• factors affecting whether they help

• problems that can arise

• complicating factors

The "complicating factors" include, for example, the way many vitamins and/or minerals interplay with each other, either by requiring the presence of another, or else competing for resources for absorption, or needing to be delicately balanced on pain of diverse woes.

This is the greatest value of the book, perhaps; it's where most people go wrong with supplementation, if they go wrong.

While both authors are medical doctors, Dr. Romy Block is an endocrinologist specifically, and she clearly brought a lot of extra attention to relevant metabolic/thyroid issues, and how vitamins and minerals (such as thiamin and iron) can improve or sabotage such, depending on various factors that she explains. Informative, and so far as this reviewer could see, objective and well-balanced.

Bottom line: supplementation is a vast and complex topic, but this book does a fine job of demystifying and simplifying it in a clear and objective fashion, without resorting to either scaremongering or hype.

Click here to check out The Vitamin Solution, and upgrade your knowledge!

May your health go always from strength to strength,

The 10almonds Team